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I'm back from a 7yr layoff absolutely nothing, however prior to that i did sqats 405 bench 385 Stiff legged deads 225,all for reps never did a one rep max.7 years later and one slip disk i'm somewhat cautious when i squat to heavy or too much reps my right leg experiences numbness the following day 225 8reps, i believe that 2xwk will allow me to apply the volume over more days to increase the poundage.Bench 315x4 275x7/8 225x8/10.Deadlifts (can't stiffleg* so i do them power lifting style 225x10 315x6 just started this since i came to the forum and honestly i believe if i'd done them earlier probably wouldn't have messed up my back on the Tbar row because the lower back would have been stronger.Everthing is done 1/2 mins break the most.By the way any idea how long it takes to regain strength after a layoff my back seems back to normal but squats and bench seem to be taking forever even though they were both kicking my butt, psychologically had to get my mind in gear for the pain (DOMS( i'd be walking like a big bitch after squat session.So swede there you have it, tried to lay it all out.Goals to drop bf 12% and see if i can grab 6lbs of muscle or retain most of what i have then start clean bulk ,get a bit hard looking somewhat full house.So far ive dropped 30lbs since i returned without cardio just iron and diet may start cardio so i can eat more though.

When i hit the max for each exercise be it 10's or 8's increase by 5% start from 6 progressing up dont believe i'll max out on lifts within 6/8 weeks which hopefully will allow me to continue to increase weight if only a 1/4lb.But normally i'd control progression by means of rep increase or decrease depending on goals at the time,poundage increase,or break periods.I periodize workouts with 2/6,6/10,10/12,when in 2/6 range muscles hit once a week for sure.After this 6/8 weeks i'll move to 10/12s the lighter the weights shorter the rest longer i run the routine. 3months is the normal duration but this 2xweekly push and pull is an experiment if it works and i'm not zapped might prolong it 12weeks .By the way BB whats the projected amount of muscle one can expect to yield per year at 44.

By the way BB whats the projected amount of muscle one can expect to yield per year at 44.

Big I am 44 and bigger than ever.

At 6'2" I think you could be in the 225-230 and be relatively lean.

Good to see you have a solid grasp of progression. I always want to make sure a lifter is focused on it because it is the driving mechanism.

The main thing I would suggest is to drop an arm exercise each day, and switch deadlifts so they lead a workout and are apart from squats. I would do dumbbell rows with deadlifts, as they tend to be a little more lower back friendly, and bent over rows on squat days. Unless your lower back is real strong, then it won't matter much.

If things are too hairy on back and leg day, you could move calves to push days.

Overall, with your experience, you can make gains pretty much from any workout. Right now I think it's a question of refining a bit. Coming back from a layoff you don't want to be too aggressive from the gate. Start with a moderate weight and allow your body to build a level of conditioning, and then start progressing more aggressively.

Tried the deadlifts separate from squats but never deadlifted before so lower back was so sore didn't want to squat so i just grit my teeth and incorporate um when i'm finished its done until next time.

Tried the deadlifts separate from squats but never deadlifted before so lower back was so sore didn't want to squat so i just grit my teeth and incorporate um when i'm finished its done until next time.